UNI SLEEP Olli Sovijärvi / Teemu Arina / Jaakko Halmetoja BIOHACK ER’S H A NDBOOK UPGRADE YOURSE LF AND U NLEASH YO UR INNE R P OTEN T I A L 1 Prepared exclusively for
[email protected] Transaction: 4876 Biohacker's Handbook Upgrade yourself and unleash your inner potential 1st edition Publisher: Biohacker Center, BHC Inc. PO Box 955 FI-00101 Helsinki, Finland www.biohackingbook.com © Olli Sovijärvi, Teemu Arina, Jaakko Halmetoja 2018 Visual design, layout and illustrations: Lotta Viitaniemi Advisor and studio critic: Dr. Sam Inkinen English translation: Otto Lehto (Sleep), Salla Williams (Nutrition, Exercise, Work and Mind) Proofreading: Kandace Hawley ISBN: 978-952-7241-07-3 No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission of the publisher. This book is based on the personal experiences of its authors, and the advice it contains is based on a combination of experience and scientific research. This book and the viewpoints that it expresses should not be treated as medical advice. Consult with your doctor before using any methods presented in this book or ordering and using any of the herbs or supplements mentioned in this book. 2 Prepared exclusively for
[email protected] Transaction: 4876 Olli Sovijärvi / Teemu Arina / Jaakko Halmetoja UPGRA D E YOURSELF AND U NLEASH YO UR INNE R P OTEN T I A L 3 Prepared exclusively for
[email protected] Transaction: 4876 TABLE OF CONTENTS 01 SLEEP 02 NUTRITION 6 17 I N T RO DU C T I O N 53 I N T ROD UC T I ON 19 W H Y S L E E P M AT T E RS 55 YO U ARE W HAT YOU E AT 21 S L E E P STAG E S – T H E S E C R E T TO B E T T E R S L E E P 59 ST RUC T URE AN D FUN C T I ON S O F THE D I GE ST I VE SYST E M 27 TO O L S F O R U PG R A DI N G SLEEP 76 M I C ROBI OM E – T HE KE Y TO A H E ALT HY STOM AC H 32 PR E PA R I N G F O R B E T T E R SLEEP 83 H Y PERSE N SI VI T Y AN D TOXI N S 97 39 G O I N G TO B E D 41 WA K E U P N AT U R A L LY I N T E ST I N AL BAC T E RI AL ST R A I N AN D HOW TO S U PP ORT T HE D I GE ST I VE F U N C T I ON 42 MEASURING AND T R AC K I N G S L E E P 103 FOOD PREPARATION METHODS 115 45 T I PS A N D G U I DE S M E A SURI N G T HE STAT E OF N U T RI T I ON 122 R E V I E W I N G N UT RI E N TS 11 INTRODUCT I O N: BIOHACK I NG AT THE INTERSECTI O N O F ART AND S CI ENCE AUTHORS 508 CONCLUS I O N 509 SOURCES 4 Prepared exclusively for
[email protected] Transaction: 4876 03 EXERCISE 04 WORK 05 MIND 192 INTRODUCT I O N 354 I N T RO DU C T I O N 447 I N T ROD UC T I ON 194 EXERCIS E AND HEALT H 356 M E A N I N G F U L WO R K 457 I T HI N K – T HE RE FORE I AM ? 204 HEART FUNCT I O N 361 REGULATING BLOOD S